Day 2
Are you inspired to get in shape and motivated to get started? Many of you have been writing to say that you’re
ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30
Minutes Workout Routine exercise program to get you started. My previous post covered the exercises in the 30
Minutes Workout Routine Day 1. Today, if you are ready, we will move on to Day 2. Keep the green glass in the
freezer for now, you will need one after a good sweat.
Exercise #1
Our first exercise today is the Push Up. This exercise will help to strengthen your arms, core,
trans abs and front thigh muscles. You should even feel a tightening in your glutes, if you are
getting the full effect of this exercise. Think about the muscles that you are working. This will
give you that mind/body connection that it takes to really work those muscles for the full
benefit.
Push-ups—4 Sets, 15-20 Reps
Kneeling on a mat in a modified plank position with your weight distributed on your elbows
and knees. Inhale and lower your torso towards the mat, exhale and press your torso back
up. Keep your shoulders pressing down your back, abdominals engaged, and hips in line
with your shoulders, ribcage and knees. All the while engaging your core.
Knee Push up
Take it to the next level: Do a full push-up to work your chest, back, arms and core. This
means that instead of being in a modified plank position, you will need to have your weight
distributed on your hands and toes, lowering your entire body down, in one fluid motion.
Try not to jerk or bend your body when doing a full push up. The emphasis should be on
your arms, legs and torso, don’t bend at the waist when doing a full push up.
Exercise #2
This exercise, the Shoulder Bridge, works your abs and your hamstrings. Keep your core
muscles engaged by mentally commanding your stomach muscles to draw inward, as you
press your lower back down onto the mat.
Shoulder Bridge—4 Sets, 15-20 Reps
Lying supine on a mat, or rather lying on your back on a mat, bend your knees and place
your feet hips width apart, arms extended by your sides, palms facing downward, elbows
extended with your shoulder blades reaching down your back. Draw your navel inward
towards your spine and press your lower back down towards the mat keeping your chin
level. Inhale, lift your hips away from the mat by rolling up one vertebra at a time, exhale
return your hips to the mat again rolling one vertebra at a time. This should be a slow fluid
movement. You might want to practice lowering and raising your spine in this slow-mo-
tion movement to get the hang of it.
Take it to the next level: Add a chest press, working your core and balance. Lower one
vertebra onto the mat at a time, like a string of pearls, lower your back until you are touch-
ing the floor. This should be a gradual fluid movement, practice this technique until it feels
natural to you.
Exercise #3
This next exercise, Pilates Single Leg Stretch, is excellent for strengthening your abs and your
back. Keep your core muscles engaged and envision the muscles that you are using. This
mind/body connection will give you optimum results.
Pilates Single Leg Stretch—4 Sets, 5-10 Reps each side
Lie on center of mat with knees bent toward chest. Lift head, neck and shoulders, curling
chin toward chest. Inhale as you draw left knee toward chest, placing left hand on left ankle
and right hand on left knee. Extend right leg about 45 degrees to floor. Continuing to inhale,
switch legs and arms, extending left leg while hugging right leg toward chest. Repeat, exhal-
ing for 2 counts. Do 5 to 10 reps per side.
Exercise #4
This exercise, the Lunge with weights, strengthens the core muscles. Try to work slowly and
with good form, rather than attempting to race through this exercise. Concentrate on the
muscles that you are working.
Lunge with weights – 4 Sets, 10 reps alternate side
Hold two dumbbells in your hands by your sides. Step forward with one leg and lower your
upper body down, bending your leg (don’t step out too far). You should have about two to
two and a half feet between your feet. Do not allow your knee to go forward beyond your
toes as you come down, keeping your front shin perpendicular to the ground. Push up and
back and repeat with the other leg or do all the reps with one leg then switch.
The farther forward you step, the more the glutes and hamstrings you will use (closer works
the quads more, just don’t go too close). It is very important to keep your upper body verti-
cal. Go down until your bottom knee almost touches the ground. Think about sitting back
when doing these. This will prevent you from leaning too far forward. It is best to do this
exercise all on one leg without standing up each time. Stepping forward can overstress your
knee. Simply do all your reps on one leg then switch legs and do all your reps on the other
leg.
NOTE: Leaning forward on the way down can cause you to lose your balance and can place
unnecessary stress on your back. Always strive to keep your upper body vertical. Do these
in a mirror or in front of a horizontal bar or table (so that your abdomen will hit the bar or
table if you lean forward) and be sure to focus on sitting back during the descent.
Exercise #5
This next exercise the Pilates 100 is an excellent exercise to strengthen your back and flatten
your stomach, for the long lean look of a dancer’s body. Keep your core engaged!
Pilates 100 – 10 Full Breaths
Lying supine or on your back on a mat with your legs in tabletop position, which is to hold
the legs up, bent at the knee with shins parallel to your body like a tabletop. Now, draw the
navel inward towards your spine and press your lower back down towards the mat. Keep the
spine long, chin level, shoulder blades on the mat, back of the ribcage on the mat, and your
lower back on the mat, arms extended with palms down by your sides. Breathe in, and then
exhale and roll your upper body off the mat, looking down towards your navel, exhale for a
count of five, pumping your arms up and down.
Take it to the next level by extending your legs, toes pointing to ceiling or extend legs, hips
extended to about a 45-degree angle with toes pointed. Be sure to keep squeezing the inner
upper thighs together.
Pilates 100
-
Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself
on the back—you’ve just completed a full session of my 30 Minutes Workout Routine exer-
cise program. Stretch your muscles for about 3 minutes following your exercise routine.
Take a walk after a healthy lunch or dinner. Try to make a point of being more active all
throughout the day in addition to your 30 minutes of exercise. This will strengthen your
cardiovascular system and speed your weight loss results.
Allow yourself to enjoy life and be grateful for all that you have. Be good to yourself, by eat-
ing delicious, nutritious foods, exercising regularly and getting a good night’s sleep. You’ll be
healthier and more productive when you treat your body right.
Are you inspired to get in shape and motivated to get started? Many of you have been writing to say that you’re
ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30
Minutes Workout Routine exercise program to get you started. My previous post covered the exercises in the 30
Minutes Workout Routine Day 1. Today, if you are ready, we will move on to Day 2. Keep the green glass in the
freezer for now, you will need one after a good sweat.
Exercise #1
Our first exercise today is the Push Up. This exercise will help to strengthen your arms, core,
trans abs and front thigh muscles. You should even feel a tightening in your glutes, if you are
getting the full effect of this exercise. Think about the muscles that you are working. This will
give you that mind/body connection that it takes to really work those muscles for the full
benefit.
Push-ups—4 Sets, 15-20 Reps
Kneeling on a mat in a modified plank position with your weight distributed on your elbows
and knees. Inhale and lower your torso towards the mat, exhale and press your torso back
up. Keep your shoulders pressing down your back, abdominals engaged, and hips in line
with your shoulders, ribcage and knees. All the while engaging your core.
Knee Push up
Take it to the next level: Do a full push-up to work your chest, back, arms and core. This
means that instead of being in a modified plank position, you will need to have your weight
distributed on your hands and toes, lowering your entire body down, in one fluid motion.
Try not to jerk or bend your body when doing a full push up. The emphasis should be on
your arms, legs and torso, don’t bend at the waist when doing a full push up.
Exercise #2
This exercise, the Shoulder Bridge, works your abs and your hamstrings. Keep your core
muscles engaged by mentally commanding your stomach muscles to draw inward, as you
press your lower back down onto the mat.
Shoulder Bridge—4 Sets, 15-20 Reps
Lying supine on a mat, or rather lying on your back on a mat, bend your knees and place
your feet hips width apart, arms extended by your sides, palms facing downward, elbows
extended with your shoulder blades reaching down your back. Draw your navel inward
towards your spine and press your lower back down towards the mat keeping your chin
level. Inhale, lift your hips away from the mat by rolling up one vertebra at a time, exhale
return your hips to the mat again rolling one vertebra at a time. This should be a slow fluid
movement. You might want to practice lowering and raising your spine in this slow-mo-
tion movement to get the hang of it.
Take it to the next level: Add a chest press, working your core and balance. Lower one
vertebra onto the mat at a time, like a string of pearls, lower your back until you are touch-
ing the floor. This should be a gradual fluid movement, practice this technique until it feels
natural to you.
Exercise #3
This next exercise, Pilates Single Leg Stretch, is excellent for strengthening your abs and your
back. Keep your core muscles engaged and envision the muscles that you are using. This
mind/body connection will give you optimum results.
Pilates Single Leg Stretch—4 Sets, 5-10 Reps each side
Lie on center of mat with knees bent toward chest. Lift head, neck and shoulders, curling
chin toward chest. Inhale as you draw left knee toward chest, placing left hand on left ankle
and right hand on left knee. Extend right leg about 45 degrees to floor. Continuing to inhale,
switch legs and arms, extending left leg while hugging right leg toward chest. Repeat, exhal-
ing for 2 counts. Do 5 to 10 reps per side.
Exercise #4
This exercise, the Lunge with weights, strengthens the core muscles. Try to work slowly and
with good form, rather than attempting to race through this exercise. Concentrate on the
muscles that you are working.
Lunge with weights – 4 Sets, 10 reps alternate side
Hold two dumbbells in your hands by your sides. Step forward with one leg and lower your
upper body down, bending your leg (don’t step out too far). You should have about two to
two and a half feet between your feet. Do not allow your knee to go forward beyond your
toes as you come down, keeping your front shin perpendicular to the ground. Push up and
back and repeat with the other leg or do all the reps with one leg then switch.
The farther forward you step, the more the glutes and hamstrings you will use (closer works
the quads more, just don’t go too close). It is very important to keep your upper body verti-
cal. Go down until your bottom knee almost touches the ground. Think about sitting back
when doing these. This will prevent you from leaning too far forward. It is best to do this
exercise all on one leg without standing up each time. Stepping forward can overstress your
knee. Simply do all your reps on one leg then switch legs and do all your reps on the other
leg.
NOTE: Leaning forward on the way down can cause you to lose your balance and can place
unnecessary stress on your back. Always strive to keep your upper body vertical. Do these
in a mirror or in front of a horizontal bar or table (so that your abdomen will hit the bar or
table if you lean forward) and be sure to focus on sitting back during the descent.
Exercise #5
This next exercise the Pilates 100 is an excellent exercise to strengthen your back and flatten
your stomach, for the long lean look of a dancer’s body. Keep your core engaged!
Pilates 100 – 10 Full Breaths
Lying supine or on your back on a mat with your legs in tabletop position, which is to hold
the legs up, bent at the knee with shins parallel to your body like a tabletop. Now, draw the
navel inward towards your spine and press your lower back down towards the mat. Keep the
spine long, chin level, shoulder blades on the mat, back of the ribcage on the mat, and your
lower back on the mat, arms extended with palms down by your sides. Breathe in, and then
exhale and roll your upper body off the mat, looking down towards your navel, exhale for a
count of five, pumping your arms up and down.
Take it to the next level by extending your legs, toes pointing to ceiling or extend legs, hips
extended to about a 45-degree angle with toes pointed. Be sure to keep squeezing the inner
upper thighs together.
Pilates 100
-
Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself
on the back—you’ve just completed a full session of my 30 Minutes Workout Routine exer-
cise program. Stretch your muscles for about 3 minutes following your exercise routine.
Take a walk after a healthy lunch or dinner. Try to make a point of being more active all
throughout the day in addition to your 30 minutes of exercise. This will strengthen your
cardiovascular system and speed your weight loss results.
Allow yourself to enjoy life and be grateful for all that you have. Be good to yourself, by eat-
ing delicious, nutritious foods, exercising regularly and getting a good night’s sleep. You’ll be
healthier and more productive when you treat your body right.
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